WOD

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) EMOM For 10 Min Do:
Odd – Handstand Push-up x3-5
Even – Handstand Hold x20-30 sec

C) 4 Sets
500 m Row @10 sec 1K PR Pace
rest 3 min

*If you 1000 m Row is 4:00. Perform each 500 m row in 1:55.

 

HIIT – “Sweet 16” 

4 min Tabata : Ski Erg/ Sumo Jump Squats

rest 60 sec

4 min Tabata : Bear Crawls/ Flutter Kicks

rest 60 sec

4 min Tabata : Jumping Lunges/ Ring Rows

rest 60 sec

4 min Tabata : Burpees/Sit-ups

A) Coaches Choice

B) 3 Sets
DB Death March x20 steps
rest 1 min
Crunch x20
rest 1 min

C) For Time:
60 Burpee Box Jump Overs (24″/20″)
*Every min starts with 5 v-ups

A) Coaches Choice

B) AMRAP In 8 Min Of:
20 Push Press (135/95)
20 Games Standard Box Jumps (24″/20″)
rest 2 min
AMRAP In 8 Min Of:
15 Pull-ups
15 Burpees
rest 2 min
AMRAP In 8 Min Of:
10 Thruster (135/95)
10 Cal Assault Bike

HIIT ” Hop,Skip and Jump”

EMOM FOR 21 MIN DO:

45 sec max effort Plate Hops

rest 15 sec

45 sec max effort Power Skipping

rest 15 sec

45 sec max effort Box Jumps

rest 15 sec

Then Do : 

30 sec max effort push up

60 sec max effort sit – up

A) Coaches Choice

B) 4 Sets
5 Sec Tempo Snatch Deadlift + 5 Sec Pause Above The Knee + Hang Power Snatch From Pause Above The knee

then do:

2 Sets
Power Snatch
85% x1.1

C) AMRAP In 13 Min Of:
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Cal Row
55 Handstand Push-ups

HIIT- ” Ups and Downs”

AMRAP IN 19 MIN OF :

8 Burpee Box Jumps

10 Inch Worm Push Ups

8 Burpee Slam Balls

10 Ring Dips

• A) 2 Min Assault Bike @60%
  +
  2 Sets
  Banded Face Pulls x10
  Lateral Lunge x8 ea. side
  Deadbugs x16 (8 ea. side)

B) EMOM For 30 Min Do:
Min 1 – Sled Push x100ft + Plank Hold x20 sec
Min 2 – Battle Rope x30 sec + Nose To Wall Hold x20 sec
Min 3 – KB Front Rack Step-up x14
Min 4 – Push-up x15 + Squat x15
Min 5 – Kettlebell Swing x20
Min 6 – Rest

C) 3 Sets
Alt. DB Curl x20
Barbell Skull Crusher x20

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) 5 Sets
Clean + Front Squat + Jerk x1.1.1 @80%

C) 3 Rounds For Time Of:
21 Toes To Bar
15 Box Jump Overs (24″/20″)
9 Power Cleans (185/120)
6 Front Squats (185/120)

HIIT – ” Six Mix”

6 min Tabata : Ski Erg/ Air Squat

rest 30 sec

6 min Tabata : Rowing/ V-ups

rest 30 sec

6 min Tabata : Air Bikes/ Push Ups

A) Coaches Choice

B) EMOM For 10 Min Do:
Snatch Balance x2

C) 3 Sets
20 Sec Max Ski Erg
rest 1:40

rest 1:40 after 3rd set, then do:

3 Sets
20 Sec Max Overhead Squat (95/65)
rest 1:40

rest 1:40 after 3rd set, then do:

3 Sets
20 Sec Max Cal Assault Bike
rest 1:40

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) 5 Sets
1 Min Max Rope Climb
rest 90 sec

*Scale Rope Climb To Strict Pull-ups

C) 3 Sets
350 m Row
rest 30 sec
350 m Row
rest 30 sec
350 m Row
rest 4 min

*All 350 m rows are at a 1000m Row 10 sec PR Pace

HIIT – ” Slam Jump” 

8 min Tabata : Battle Rope Slams/ Squat Jumps

rest 30 sec

8 min Tabata : Slam Balls/ Jumping Lunges